Pumping Iron with Zemekone and Icehog3 - Page 136

icehog3 · 09-28-2009, 11:01 PM

Quote:

Originally Posted by BigFrank

If you decide to do them, I would do them first. They are great for a warmup exercise. Plus doing them without much in the tank isnt a good idea figuring they are a full body lift.

Will do, Frank, thank you.

Quote:

Originally Posted by gorob23

....

Rob

For what? You rock! And you love the Blackhawks!

DavenportESQ · 09-29-2009, 12:14 AM

http://www.youtube.com/watch?v=UheCc...441672&index=0

Shorts not included

PeteSB75 · 09-29-2009, 07:39 AM

Quote:

Originally Posted by DavenportESQ

http://www.youtube.com/watch?v=UheCc...441672&index=0

Shorts not included

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

The Professor · 09-29-2009, 08:24 AM

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times.

A$$holes.

Max effort leg/back day

Cardio warmup: 10 minutes on recumbent bike

Good AMs: worked up with sets of 3-5 from 45 (bar) to 275, adding 25s or 45s every time. Did a couple sets of 295. Got some spotters and cranked out 315 x 3 (PR). Was going to go for more; but I didn't want to ask for spotters again.

Squats: 225 x 5, 225 x 5, 275 x 3

Partial deadlifts: 135 x 8; 185 x 8 x 3sets

Ghetto reverse hypers: 4sets of 10

Pull down abs: 200 x 10, 12, 9; 170 x 10

longknocker · 09-29-2009, 08:51 AM

Quote:

Originally Posted by PeteSB75

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

Wowwwww! You're "Lookin Good", Dokk!

PeteSB75 · 09-29-2009, 01:49 PM

Quote:

Originally Posted by The Professor

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times.

A$$holes.

Blame Tom. Or maybe me, but mostly Tom.

icehog3 · 09-29-2009, 02:14 PM

Quote:

Originally Posted by PeteSB75

Blame Tom. Or maybe me, but mostly Tom.

I'm OK with that.

BigFrank · 09-29-2009, 04:58 PM

Quote:

Originally Posted by PeteSB75

Blame Tom. Or maybe me, but mostly Tom.

lol!!!

PeteSB75 · 09-30-2009, 08:11 AM

Good lifts this morning. Bench 190x5, 195x3, 200x3(PR Reps). DB Row 85x5x3, and Front Squats 135x5, 155x5, 165x5.

Knee hurts and I feel fat, but stronger.

Mugen910 · 09-30-2009, 08:23 AM

My abs are killing me! I've been using my core a lot with golf and softball but I think it was the squats but I'm not sure since that was days ago.

Gym tonite should be light.

The Professor · 09-30-2009, 08:26 AM

Max effort chest, today. Theoretically, I probably shouldn't have done this today given some left shoulder pain and tricep weirdness. That said, I'm glad I listened to my inner reckless Gerry adn went ahead with it because I totally feel better now.

Accessory warm-ups (mostly tricep exercises)

Floor presses: 45# x 10r x 2s; 95 x 10 x 2; 135 x 5; 155 x 3; 175 x 3; 185 x 3; 200 x 2; 205 x 1 (1RM for any kind of press). I'm happy with that result. Makes me think that 225 on flat bench is close....

JM presses: 45 x 10; 65 x 8; 75 x 8; 85 x 8, 8, 7

HS low-rows: 2pie x 10; 4 pie x 10 x 2; 4pie + 2 25s x 8

External shoulder rotations (cable): 20 x 10 x 4

Internal shoulder rotations: 30 x 10 x 2

Face pulls: 100 x 10 x 3; 120 x 10

That's it. Fun day and I'm feeling relatively good. Time to hit the showers and get to work.

Happy lifting to all!

09-30-2009, 11:30 AM

Good lord

Second day back at it after 3 years of getting fat.

Who woulda thunk I could get so out of shape.

starting slow

Today was 30 min intense cardio between 130 and 135 bpm - I swear I felt a plate of nachos pass through my aorta

The chest and shoulders

Flat bench press 3 sets 12 by 150 (couldn't finish the last set

)
Military press 3 sets 12 by 70 (have to go easy here blew out my shoulder in car crash 2 years ago)
Pec flys flat bench 3 X 12 at 30 (again couldn't finish the last)
Dumbell press incline 3 sets 12 by 50
Front shoulder raises 3 sets 12 by 25

Finished off with pushups till I faceplanted on the matts. I am way out of shape, gonna be an uphill run.

icehog3 · 09-30-2009, 03:30 PM

Good luck Shawn!

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas".

The Professor · 09-30-2009, 04:43 PM

Quote:

Originally Posted by icehog3

Good luck Shawn!

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas".

Eat some of those tacos ... you'll have plenty of gas!

icehog3 · 09-30-2009, 06:37 PM

Quote:

Originally Posted by The Professor

Eat some of those tacos ... you'll have plenty of gas!

Wrong "gas", Dokk

.......I think tomorrow will be Pad Thai.

The Professor · 10-01-2009, 11:37 AM

an "off" day today -- just random support stuff.

Warmup

Plate-loaded pull downs: 188lbs x 10reps x 4sets

Superset:
External shoulder rotations: 25 x 10 x 4
Internal shoulder rotations: 25 x 10 x 4

Superset:
Cable rope crunches: 200 x 15,15,12,11
Seated machine flyes: 145 x 10 x 4

Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles.

Tomorrow is DE leg day.

10-01-2009, 11:53 AM

My upper body needs a beating. Going to do pushup/pullup workout until my arms chest and back are numb tonight.

Mugen910 · 10-01-2009, 12:40 PM

shoulders and chest last night...nothing special..

The Professor · 10-01-2009, 09:31 PM

Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs.

I wish they'd come before I lift Monday; but they won't, which is fine.

icehog3 · 10-02-2009, 12:21 AM

Quote:

Originally Posted by The Professor

Ordered my first briefs: Inzer Heavy Duty Groove Briefs.

I wish they'd come before I lift Monday; but they won't, which is fine.

No pics, please Dokk!

Back to the gym manana, only overtime so I will go a tad late.

09-29-2009, 12:14 AM	#2702
DavenportESQ Vaya Con Dios Join Date: Oct 2008 First Name: David Location: Chicago Posts: 787 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 http://www.youtube.com/watch?v=UheCc...441672&index=0 Shorts not included __________________ I was gambling in Havana I took a little risk Send lawyers, guns and money

09-29-2009, 08:24 AM	#2704
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 I repeat: I hate u all. I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times. A$$holes. Max effort leg/back day Cardio warmup: 10 minutes on recumbent bike Good AMs: worked up with sets of 3-5 from 45 (bar) to 275, adding 25s or 45s every time. Did a couple sets of 295. Got some spotters and cranked out 315 x 3 (PR). Was going to go for more; but I didn't want to ask for spotters again. Squats: 225 x 5, 225 x 5, 275 x 3 Partial deadlifts: 135 x 8; 185 x 8 x 3sets Ghetto reverse hypers: 4sets of 10 Pull down abs: 200 x 10, 12, 9; 170 x 10 __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

09-30-2009, 08:11 AM	#2709
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Good lifts this morning. Bench 190x5, 195x3, 200x3(PR Reps). DB Row 85x5x3, and Front Squats 135x5, 155x5, 165x5. Knee hurts and I feel fat, but stronger. __________________ Formerly Malik23

09-30-2009, 08:23 AM	#2710
Mugen910 I <3 Huy Join Date: Oct 2008 First Name: Location Location: First Name Posts: 8,387 Trading: (106)	Re: Pumping Iron with Zemekone and Icehog3 My abs are killing me! I've been using my core a lot with golf and softball but I think it was the squats but I'm not sure since that was days ago. Gym tonite should be light. __________________ I'm not antisocial, I just think people are stupid.

09-30-2009, 08:26 AM	#2711
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Max effort chest, today. Theoretically, I probably shouldn't have done this today given some left shoulder pain and tricep weirdness. That said, I'm glad I listened to my inner reckless Gerry adn went ahead with it because I totally feel better now. Accessory warm-ups (mostly tricep exercises) Floor presses: 45# x 10r x 2s; 95 x 10 x 2; 135 x 5; 155 x 3; 175 x 3; 185 x 3; 200 x 2; 205 x 1 (1RM for any kind of press). I'm happy with that result. Makes me think that 225 on flat bench is close.... JM presses: 45 x 10; 65 x 8; 75 x 8; 85 x 8, 8, 7 HS low-rows: 2pie x 10; 4 pie x 10 x 2; 4pie + 2 25s x 8 External shoulder rotations (cable): 20 x 10 x 4 Internal shoulder rotations: 30 x 10 x 2 Face pulls: 100 x 10 x 3; 120 x 10 That's it. Fun day and I'm feeling relatively good. Time to hit the showers and get to work. Happy lifting to all! __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

09-30-2009, 11:30 AM	#2712
SilverFox Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 Good lord Second day back at it after 3 years of getting fat. Who woulda thunk I could get so out of shape. starting slow Today was 30 min intense cardio between 130 and 135 bpm - I swear I felt a plate of nachos pass through my aorta The chest and shoulders Flat bench press 3 sets 12 by 150 (couldn't finish the last set ) Military press 3 sets 12 by 70 (have to go easy here blew out my shoulder in car crash 2 years ago) Pec flys flat bench 3 X 12 at 30 (again couldn't finish the last) Dumbell press incline 3 sets 12 by 50 Front shoulder raises 3 sets 12 by 25 Finished off with pushups till I faceplanted on the matts. I am way out of shape, gonna be an uphill run.

09-30-2009, 03:30 PM	#2713
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good luck Shawn! Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas". __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-01-2009, 11:37 AM	#2716
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 an "off" day today -- just random support stuff. Warmup Plate-loaded pull downs: 188lbs x 10reps x 4sets Superset: External shoulder rotations: 25 x 10 x 4 Internal shoulder rotations: 25 x 10 x 4 Superset: Cable rope crunches: 200 x 15,15,12,11 Seated machine flyes: 145 x 10 x 4 Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles. Tomorrow is DE leg day. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-01-2009, 11:53 AM	#2717
dogface_313 Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 My upper body needs a beating. Going to do pushup/pullup workout until my arms chest and back are numb tonight.

10-01-2009, 12:40 PM	#2718
Mugen910 I <3 Huy Join Date: Oct 2008 First Name: Location Location: First Name Posts: 8,387 Trading: (106)	Re: Pumping Iron with Zemekone and Icehog3 shoulders and chest last night...nothing special.. __________________ I'm not antisocial, I just think people are stupid.

10-01-2009, 09:31 PM	#2719
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs. I wish they'd come before I lift Monday; but they won't, which is fine. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

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